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FITNESS My body


Morné Coetzer Sales Executive


Q WHEN DID YOU START


WORKING OUT? I came to London from South Africa as a very scrawny, almost skeletal 18-year-old (I’m now 29). I always admired people with great physiques so I decided to start working out when I was about 20. At the time, I had no idea what I was doing, so typically, I trained just my top half for ages, mainly chest and abs. It was only a few years later that I decided to start training the other parts, like legs, to catch up with the rest of me. My tip would be: don’t make the same mistake, as legs are typically really hard to develop, but the rest of your body will benefit massively when you train them so don’t be lazy!


Q WHAT’S YOUR TYPICAL GYM ROUTINE?


As I’ve aged I’ve become more serious about training, so at the moment I train six days out of seven. Due to having a very demanding job that doesn’t have anything to do with fitness, scheduling my training can be tricky. I normally go to the gym straight after work. A typical week would be as follows: Monday – Chest, five exercises, followed by 30 minutes of interval training Tuesday – Legs, five exercises, followed by abs Wednesday – Back, five exercises, followed by 30 minutes of interval training Thursday – Arms, three bicep and three tricep exercises, followed by 30 minutes of interval training Friday – Shoulders, five exercises, calves, three exercises Saturday - Legs, five exercises, followed by abs Sunday - Rest


Q WHAT SORT OF WEIGHTS DO YOU LIFT NOW?


It changes, depending on what I’d like to achieve. For example, in January, I started to increase the weights I used so that I fail around 6-8 reps – about 320kg on leg press. This is for bulking, and I


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1. Interval training is a type of physical training that typically involves bursts of high-intensity work interspersed with periods of low- intensity work. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods may involve either complete rest or activity of lower intensity.


did this for two months until I gained my target wait of 90kg. Now I’m doing less weight and about 10-12 reps per exercise. This will tone the muscles and reduce body fat if combined with regular cardiovascular exercise.


Q DO YOU TAKE ANY


NUTRITIONAL SUPPLEMENTS? I take 2-3 protein shakes a day. I take one with carb content in the morning, and later in the day I would take pure protein without carbohydrate directly after working out, and sometimes just before bedtime. I have also recently started taking amino acids and a pre-workout energy drink called N.O. Explode from BSN. I absolutely love it! You take it 30 to 45 minutes before your workout and it gives you a real boost!


Q DO YOU HAVE ANY PERSONAL WORKOUT


ADVICE OR TIPS? Results achieved are 50% from training, and 50% from your diet and supplements. You can train hard but achieve very little if you’re not putting the right fuel in your body. Although supplements are beneficial, it’s good old- fashioned food sources that are crucial to getting the most from your training. Try and eat complex carbohydrates where possible (sweet potato, wholegrain rice, green vegetables), lots of protein (lean meat, eggs, Tofu), lots of fruit and vegetables and lots of water to keep hydrated. Be strict with yourself, but also allow for a cheat day in the week where you can eat whatever you feel like – a personal favourite is a huge beef burger with blue cheese, chips with ketchup and an Oreo cookie milk shake. Yum!


2. Do research into nutrition. If you want to seriously start training, you may well have to change your diet quite radically to maximize results. Cut down on carbohydrates (particularly late in the day) and increase your protein.


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